Healthy weight

Start the NHS weight loss plan

Download the NHS weight loss guide – our free 12-week diet and exercise plan.

The plan, which has been downloaded more than 7 million times, is designed to help you lose weight safely – and keep it off.

Weight loss plan features

  • promotes safe and sustainable weight loss
  • learn to make healthier food choices
  • get support from our HealthUnlocked online community
  • a weekly progress chart
  • exercise plans to help you lose weight
  • learn skills to prevent weight regain

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.

If you go over your limit one day, do not worry: it simply means you'll have to reduce your calorie intake on the following days.

For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

To lose weight, the average person should reduce their daily calorie intake by 600kcal.

Weekly packs

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each information guide contains a food and activity chart to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.

Print the chart out and stick it somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important part of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivated and improve your general health and wellbeing.

As you work through the weeks, you'll get lots of ideas and structured programmes to help you get active, from easy ways to gradually build activity into your day, to the popular Couch to 5K, 5K+ and Strength and Flex podcasts.

Getting started

The following links provide the tools and knowledge you'll need from day 1 of the plan. Before you download Week 1, it's worth taking a look so you can:

Is this plan for me?

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

The plan is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It's always a good idea to get the advice of a healthcare professional before starting on any weight loss programme.

The NHS weight loss guide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.


Page last reviewed: Fri Nov 2019 Next review due: Tue Nov 2022

NHS Attribution